CrossFit Crescent – CrossFit
10 banded pass throughs
10 bent over torso twists
iron crosses and scorpions
spend 7 minutes setting up and warming up for EMOM
10 Min EMOM
Ping: 5 Deadlift @ 85%
Pong: ME Defecit Push-ups.
Use box to scale up or down for Sport and Fitness.
Push-ups should be in the 4-8 rep range.
30 – 20 – 10
Banded Ring Dips
Fitness weights may be scaled if needed.
21 – 15 – 9
No scaling of the Sport WoD with weights or bands. If athletes cannot do Rx weights, Fitness is their other option.
18 Banded Good mornings
9 lying dumbbell/KB chest fly
Banded Hip and Hamstring Stretches:
3 positions while lying on floor; leg straight up and back, up and out, up and in.